Equipment Required
Workout Breakdown
Please complete Dynamic Warm Up before starting workout
Circuit 1
Circuit 2
Circuit 3
Start Your Workout
Circuit 1
- 1 Exercises / 1 Lap
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/1
10 Double Bounds
Tips:
- 10 Seconds Between Each Rep
Circuit 2
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/2
6 MB Heidens
Tips:
- Allow upper body to rotate, but not lower half
- 6 reps per direction
Exercise 2/2
8 Copenhagen Lift Offs
Tips:
- Bottom leg can be straight or bent
- Try to create one long line between bottom of foot and top of head
- 8 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 1 Exercise / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/1
6 Barbell Single Leg RDLs 60-70%
Tips:
- Use 60-70% of max weight
- May use alternate grip (over-under grip) to assist
- Graze the floor with leg that is moving to maximize stability in the pelvis
- Perform 6 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/2
8 Weighted SideKick Lateral Side Bends
Tips:
- Foot on 30 degree incline
- Take torso in line with top leg
- 8 reps per side
Exercise 2/2
Double Shuffles (0:10)
Tips:
- Sit into a quarter squat
- Get as many repetitions as you can for 10 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 5
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/3
12 Donkey Heel Raise
Tips:
- Let heels drop to floor to feel the stretch with each rep
Exercise 2/3
Wall Single Leg T-Balance w/ KB Reach (0:30)
Tips:
- Use a light kettlebell
- Hold KB in opposite hand of front leg
- Bring KB across to front shin
- Hold for 30 seconds
Exercise 3/3
10 Foam Roll Single Leg Hip Extension
Tips:
- Curl hips under as you lift
- Perform 10 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Core
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/4
5 Respiratory Crunch
Tips:
- Exhale Up, Hold Two Breaths, Inhale Down
Exercise 2/4
Bear ISO Hold (0:30)
Tips:
- Tuck hips under and push away from floor
Exercise 3/4
All Four Respiratory Cat Cow (1:00)
Tips:
- Exhale on the "cat," inhale on the cow
- Your goal is not a certain number of reps, but getting as much air out of the body on each "cat"
- Perform for 1 minute
Exercise 4/4
Pigeon Pose (2:00)
Tips:
- Do this last by itself
- 2 minutes per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
